Friday, December 1, 2017 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
8-round Tabata plank hold
30 sit-ups
30 PVC pass-throughs
300-meter ski

TEKKERS:
10:00
Snatch technique work using 115# or less

CONDITIONING:
Advanced
AMRAP in 20:00
10 single-arm dumbbell snatches, 30#/20# (5 per arm)
100-meter waiter’s carry (switch arms at 50 meters)
10 pull-ups

Intermediate
AMRAP in 20:00
10 single-arm dumbbell snatches, 30#/20# (5 per arm)
100-meter waiter’s carry (switch arms at 50 meters)
5-8 pull-ups

Beginner
AMRAP in 10:00-15:00
10 single-arm dumbbell snatches, 10#-20# (5 per arm)
100-meter waiter’s carry (switch arms at 50 meters)
5-10 ring rows

ACCESSORY:
Advanced
4x
20 dumbbell side bends each side
10 heavy Russian twists

Intermediate
3x
20 dumbbell side bends each side
10 heavy Russian twists

Beginner
3x
10 dumbbell side bends each side
10 Russian twists

MOBILITY:
4x
1:00 each side – pigeon pose
1:00 – lacrosse ball in shoulders
1:00 – foam roll lats
1:00 each side – banded pec stretch